For registered dietitian Ro Huntriss, well-balanced nutrition matters at every stage of life\u2014but for women in their 40s, there are five goals she wants you to prioritize.<\/p>\n
Latest Videos From![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
<\/p>\n
\u201cFor many women, their 40s is a period of transition during perimenopause when hormone levels start to fluctuate,\u201d explains Huntriss, who is chief nutrition officer at Simple Life App<\/a>.<\/p>\n \u201cEstrogen becomes more irregular and eventually declines, which can affect muscle mass, bone density, fat distribution, insulin sensitivity, energy levels, sleep and mood,\u201d Huntriss explains.<\/p>\n You may like<\/p>\n Huntriss says women should focus on these five nutrition goals to support healthy aging, preserve strength and muscle mass, and protect their cardiovascular, metabolic, and bone health.<\/p>\n 1. Add protein to every meal <\/p>\n \u201cProtein is one of the most important nutrients for women in their 40s,\u201d Huntriss tells Fit&Well. As women transition into perimenopause and menopause<\/a>, estrogen declines, impacting muscle mass, metabolism, strength and energy levels.<\/p>\n \u201cIncluding protein in each meal throughout the day can help preserve muscle mass and contribute to healthy aging,\u201d explains Huntriss.<\/p>\n Protein sources<\/a> include eggs, beans, chicken, fish, tofu, lentils, yogurt and nuts.<\/p>\n 2. Increase fiber to support gut health <\/p>\n \u201cFiber supports gut health, cholesterol levels, blood sugar balance, and satiety,\u201d explains Huntriss.<\/p>\n What to read next<\/p>\n Despite it being one of the most important nutrients, many of us fall short of the recommended target of 30g per day.<\/p>\n Found in fruits, vegetables, beans, lentils, nuts, seeds and whole grains, it\u2019s easier to increase your fiber than you might think.<\/p>\n Swap white rice and pasta for whole grain versions, swap white bread for whole grain or sourdough, or bulk out meals with extra vegetables, lentils or chickpeas.<\/p>\n 3. Consider your blood sugar balance <\/p>\n Hormonal changes in your 40s can affect insulin sensitivity, which can cause blood sugar levels to spike and crash more easily\u2014impacting energy levels, cravings and weight management.<\/p>\n To help keep blood sugar balanced, Huntriss recommends building meals around protein, fiber, healthy fats\u2014such as avocados, oily fish and nuts \u2014and minimally processed carbohydrates such as oats, sweet potato, brown rice and whole grains.<\/p>\n \u201cThis will help support balanced energy levels and better metabolic health,\u201d Huntriss explains.<\/p>\n